Anabolic Reload A
Sport
Advanced
Machine strength
Plan Details
The Anabolic Reload A routine by Marc_1985 is a 4 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Routine detail
Mon
Back, Leg biceps, Lateral Deltas, Biceps and Underarms
Est. 78 min
14 exercises
Shoulder warm-up
1 Set
Dumbbell Pullover
3 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Pause
1 Set
Barbell Stiff-Leg Deadlift
4 Sets x 20 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Pause
1 Set
Dumbbell Lateral Raise
3 Sets x 20 Reps
Barbell Upright Row
3 Sets x 8 Reps
Pause
1 Set
Dumbbell Incline Curl
2 Sets x 20 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 8 Reps
Hand-Gripper 20-160 kg
3 Sets x 10 Reps
Hand-Gripper 20-160 kg
3 Sets x 10 Reps
Tue
Quadriceps, Calf, Triceps and Abs
Est. 63 min
12 exercises
Machine Leg Extension
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Calf Raise
4 Sets x 12 Reps
Pause
1 Set
Shoulder warm-up
1 Set
Dumbbell Incline Tricep Extension
3 Sets x 20 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Seated Bent-Over One-Arm Tricep Extension
2 Sets x 10 Reps
Pause
1 Set
Leg Raise
3 Sets x 12 Reps
Reverse Crunch
3 Sets x 12 Reps
Plank
1 Set
Thu
Back, rear Deltas, Leg biceps and Underarms
Est. 71 min
12 exercises
Shoulder warm-up
1 Set
Cable Shoulder Extension
4 Sets x 20 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Pause
1 Set
Barbell Shrug
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Pause
1 Set
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Pause
1 Set
Barbell Reverse Curl
3 Sets x 20 Reps
Hand-Gripper 20-160 kg
4 Sets x 10 Reps
Hand-Gripper 20-160 kg
4 Sets x 10 Reps
Fri
Chest, Calf, Triceps and Abs
Est. 79 min
14 exercises
Shoulder warm-up
1 Set
Dumbbell Incline Fly
4 Sets x 20 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Simeon Panda Incline Fly
3 Sets x 12 Reps
Barbell Bench Press
2 Sets x 8 Reps
Pause
1 Set
Calf Press On Leg Press
5 Sets x 12 Reps
Pause
1 Set
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Bench Dip
3 Sets x 10 Reps
Pause
1 Set
Alternating Reach and Catch
4 Sets x 20 Reps
Crunch
2 Sets x 12 Reps
Plank
1 Set
